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Meal planning toolkit


Week 1 
 Shopping List 

Sunday 

 Produce 

Chickpea curry
Brown basmati rice
Sauteed kale 

 
 

Monday 

 Grains 

Moroccan-spiced fish and couscous 
Pan-fried zucchini 
30 min

 

Tuesday

 

Broccoli lentil pasta 
Tossed green salad with almonds 
30 min 

Wednesday

 

  

Salmon, bean and orzo salad
Mixed greens with olive oil and balsamic 
Short cut: Use leftover salad from Tuesday
30 min 

 

Thursday

 

Store-bought rotisserie chicken 
Sweet potatoes 
Asparagus 
30 min 

 

Friday

 

Tofu stir-fry with bok choy and red peppers 
Quinoa 
Shortcut: Not a fan of tofu? Use leftover chicken in stir-fry 

 

Saturday

 

Make your own take-out! Veggie and cheese pizza 
Mixed green salad with vinaigrette 
30 min 
Shortcut: Use leftover veg from Thurs/Fri as pizza toppings 

 

Produce 

Grains  

Nuts, seeds and beans  

 Canned goods

Dairy  

Fresh meat and fish